Cervical Spine Pain? Try These 5 Gentle Neck Exercises!

Mobile Physiotherapy Clinic

Ease your neck pain with this simple, guided Cervical Spine Relief Routine by Mobile Physio! These 5 easy exercises help reduce stiffness, improve posture, and support cervical spine health — perfect for people working long hours at a desk or struggling with neck discomfort.  ✅ No equipment needed ✅ Safe for beginners ✅ Physiotherapist-approved  💪 Exercises Included:      Chin Tucks     Neck Tilts & Rotations     Shoulder Rolls     Upper Trapezius Stretch  ▶️ Watch now and follow along for quick relief! 🔔 Follow Mobile Physio for more physiotherapy routines & pain relief tips.  Follow us on: https://mobilephysiotherapyclinic.in/  #NeckPain #CervicalSpine #PainRelief #Physiotherapy #NeckStretch #MobilePhysio #HomeWorkout

Transcript

00:00Hey everyone! Welcome back to Mobile Physio, your go-to source for simple and effective exercises to keep you moving pain-free.

00:08Today, we're focusing on relieving cervical spine pain, that's neck pain, with 5 easy exercises you can do at home.

00:16Let's get started. Neck pain is incredibly common, especially if you sit at a desk all day, stare at screens, or deal with poor posture.

00:24These exercises will help reduce stiffness, improve mobility, and relieve that nagging discomfort, chin tucks, sit or stand tall.

00:34Gently pull your chin straight back, like you're making a double chin.

00:38Hold for 5 seconds, then relax, repeat 10 times, this helps realign your neck and reduce forward head posture.

00:46Neck tilts, tilt your right ear toward your shoulder, don't shrug your shoulder up.

00:51Hold for 10 to 15 seconds, then switch sides, this stretches the muscles along the side of your neck.

00:57Neck rotations, now let's loosen things up with neck rotations.

01:01Turn your head slowly to the right, hold for 10 seconds, then go left.

01:06Repeat 5 to 10 times per side, this improves your neck's range of motion.

01:10Neck extension isometric, place both hands behind your head, gently push your head backward into your hands.

01:16Resist with your hands to prevent movement, hold, then relax.

01:20Neck flexion isometric, place your palm on your forehead, gently push your head forward into your hand.

01:25Resist the movement with your hands so your head doesn't move.

01:28Hold for 5 to 10 seconds, then relax, side press, right and left.

01:33Place your right hand against the right side of your head, gently press your head sideways into

01:38your hand, keep your head still.

01:41Resist the motion, repeat on the left side.

01:43Quadruped banded neck extension, get into a quadruped position.

01:47Hoop a resistance band around the back of your head.

01:50Anchor the other end of the band in front of you at ground level, from a neutral spine.

01:54Allow your head to slowly nod forward into slight flexion.

01:57Then, extend your neck by lifting your head back to neutral or slightly upward against the band's resistance.

02:03Focus on neck-only movement.

02:04Move in a slow, controlled motion.

02:07Perform 2 to 3 sets of 10 to 12 reps.

02:10Cervical rotation.

02:11Sit or stand upright.

02:13Shoulders relaxed.

02:14Slowly turn your head to the right as far as comfortable.

02:17Hold for 5 to 10 seconds.

02:19Return to center.

02:20Repeat on the left side.

02:21Do 5 to 10 reps per side.

02:24Shoulder rolls.

02:25Let's not forget the shoulders.

02:27Roll your shoulders forward 10 times, then backward 10 times.

02:31This reduces tension in the upper traps that often pulls on your neck.

02:35Upper trapezius stretch.

02:37Last one, upper trapezius stretch.

02:39Sit on your right hand, tilt your head left, and gently look down.

02:44Use your left hand for a light stretch.

02:46Hold 15 to 20 seconds, then switch sides.

02:49This targets deep muscle tension in the upper back and neck.

02:52Do these exercises daily, and you should start feeling some relief in just a few sessions.

02:57If pain continues, check with a physio near you.

03:00See you next time.

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